A high-fiber diet is often recommended to prevent and treat constipation, hemorrhoids, diverticulitis, and irritable bowel syndrome. Eating a high-fiber diet can also help improve your cholesterol levels, lower your risk of coronary heart disease, reduce your risk of type 2 diabetes, and assist with weight loss. Also, high-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy.

Fiber is a form of carbohydrate found in plants that cannot be digested by humans. All plants contain fiber, including fruits, vegetables, grains, and legumes. It is important to know that there are two major types of fiber – insoluble and soluble. The insoluble fiber absorbs water, creates bulkier stools and helps to regulate the stool pattern. The bacteria in the lower bowel or colon do not break down this fiber. The increased bulk in stool is from the absorbed water. Examples of insoluble fiber are wheat, barley, rye, corn and rice.

The second type of fiber is soluble. Soluble fiber, too, absorbs water and becomes gelatinous and sticky. Examples of soluble fiber are oats, oat bran, fruit pectins, gum and gum arabic. Soluble fibers are metabolized and used as a food source by the beneficial and necessary colon bacteria. These bacteria, thereby, actually create the nutrition needed by the cells lining the colon. The stool bulk created by soluble fiber is mostly due to increased bacteria growth. Soluble fiber can lower the cholesterol 10-15%. The down side for soluble fiber is that harmless gas forming bacteria in the colon may cause bloating, discomfort and increased rectal gas or flatus. Methylcellulose is a synthetic fiber that is present in the product Citrucel. It is only slightly soluble in water and probably only partly digested by colon bacteria.


Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.

Soluble and insoluble fiber work well collectively like a sponge and scraper in keeping the digestive tract healthy if properly balance. An estimated ratio of 25-33 percent soluble fiber and 65-75 percent insoluble fiber is a diet which consists of grains, vegetables and fruits.

The National Institutes of Health advises eating 20-35 g of fiber daily, still most conducted studies showed only about 5% of Americans get enough fiber in their diet. Fiber intake in the U.S. averages around 12 to 15 grams a day. The average American eats less than half of that so in order to be healthy you need 24 to 38 grams of fiber a day.

Nutritionists and health care practitioners are urging us to consume extra fiber. Eating more high fiber foods can make you feel like a whole new person. High fiber foods eliminate harmful toxins from your body. And by eating more fiber rich foods, such as whole grains, vegetables, beans, nuts, seeds and high fiber fruits, you can not only relieve constipation, but also decrease your risk of high blood sugar, diabetes, colon cancer, hemorrhoids, high cholesterol, heart disease, and overweight.

Charles Volcolatte is a health and weight loss researcher for http://www.skinnyasap.com. He writes and researches actively on Free Weight Loss Information and shares his knowledge at http://www.skinnyasap.com where he works as a staff writer.

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